Kiefer Background

May 11

By Stacey Kiefer, Masters Swim Coach

May 11, 2011

Kiefer is more than an aquatic merchant; we're a team of athletes with a vast knowledge and love for the water that we're eager to share. The swim workouts that you will find in this section are designed to inspire productive training with gratifying results. But, as you should with any workout program, please consult with your healthcare provider before you begin training.

Shorter Workout

 

Warm Up:
250 free
200 pull
150 stroke
100 kick
50 scull
750 yards

4 x 75 :10-:15 rest
odds=free, even=stroke
25 scull, 25 drill, 25 SPRINT
300 yards
1050 composite yards

2 x 25 pull no breath
3 x 100 pull, first 25 is catch-up
2 x 25 pull no breath
400 yards
1450 composite yards

6 (2 x 100) take :30-1:00 extra rest between each sets
set 1= 50 fly/50 free :15 rest
set 2= kick :10 rest
set 3= 50 back/50 free :15 rest
set 4= kick :10 rest
set 5= 50 breast/50 free
set 6= 100 SPRINT free
1200 yards
2650 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
250 free
200 pull
150 stroke
100 kick
50 scull
3 x 150 (50 stroke, 100 free build)
1200 yards

8 x 75 :10-:15 rest
odds=free, even=stroke
25 scull, 25 drill, 25 SPRINT
600 yards
1800 composite yards

4 x 25 pull no breath
4 x 100 pull, first 25 is catch-up
4 x 25 pull no breath
600 yards
2400 composite yards

6 (3 x 100) take :30-1:00 extra rest between each sets
set 1= 50 fly/50 free :15 rest
set 2= kick :10 rest
set 3= 50 back/50 free :15 rest
set 4= kick :10 rest
set 5= 50 breast/50 free
set 6= 100 SPRINT free
1800 yards
4200 composite yards

200 easy warm down

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